The low calorie sub options include: turkey, ham, ham and turkey, oven roasted chicken breast, veggie delight, turkey club and roast beef.  Then there is the sweet onion teriyaki chicken sub that is just over the calorie count at 370 calories but has just 5 grams of fat, so still a very good choice – and my personal favorite.

One mistake that some people make is that they think all Subway subs are low calorie and that they can order anything they like from the menu.  Not all of the subs are low calorie and there are some you should avoid if you are dieting such as the 6 inch tuna sub that has 530 calories and 31 grams of fat – and that is before you add any sauces or mayonnaise.

Subway also has some hot subs that should also be avoided if you are dieting.  The 6 inch toasted chicken parmesan, the toasted bacon and chicken ranch and the toasted meatball marinara all come in at 500 calories.  The meatball sub has 24 grams of fat.

You also need to keep in mind the size of the sub that you order.  Subway has the 6 inch subs and the foot long subs and the foot long subs are double the size and double the calories of the 6 inch subs.

Something else that you should watch out for on the Subway calorie counter is the double versions of subs.  For example, the double meat turkey sub has 340 calories while the regular version has just 280 calories, so by ordering the double version you are increasing your calorie intake.

With Subway subs you also get to choose the type of bread you want for your sub and this can also make a difference to the number of calories.  The white bread sub has 190 calories by itself but if you choose one of the deluxe breads – honey oat and parmesan oregano – this will increase the calories by 50 – 60 calories.

When you add cheese to the sub it also increases the calories.  Cheese is a standard ingredient on the subs however it is represented separately on the Subway calorie counter and will add another 40 to 50 calories on a 6 inch sub.

Mayonnaise is another big calorie addition and it can add 110 calories for a normal serving while some condiments such as mustard has barely any calories.

If you are having Subway for breakfast you also need to choose wisely.  The breakfast subs range from 270 to 510 calories and you are best to stick to the egg and cheese on a deli roll or perhaps the honey mustard and ham on a deli roll.  You want to stay right away from a sub such as the chipitole steak and cheese on a 6 inch roll as that is on the higher end of the calorie scale.

Subway also sell other foods including cookies, chips and sodas which all come high in calories so although these may be tempting you should avoid them.  Subway does feature the Baked Lays brand of chips which has around 110 calories a serving so they aren’t too bad.

Subway is a great option for those who want a healthy alternative to fast food as long as you use the Subway calorie counter wisely.

This routine does require a stability ball that costs around $30 and you can get one from your local sporting store.  These balls come in various sizes between 18 and 26 inch and you will need to choose the right size for your height.  Studies have shown that people who work out with a stability ball build twice the muscle fibers as those who do regular crunches without a ball.  Using a stability ball for your exercises will definitely help you to lose that excess belly fat much faster.

When you purchase a stability ball it will come with an instruction manual that will outline various exercises that you can do with the ball.  The exercise instructions usually come with diagrams to illustrate how to do each exercise.  In this article I will outline a couple of exercises that are great to do with the ball to help lose that fat around the stomach area.

The first exercise is called the Ball Curl.  Sit on the stability ball with your hands behind your head. Next you want to roll your body down until your bottom is just off the ball and your lower back and middle are on the ball.

The next exercise is called the Pike and is a bit more complicated.  Lie on the top of the ball with your legs together and the ball should be under your thighs.  Keep your legs straight and then contract your abs and lift your hips up toward the ceiling, rolling the ball to the shins.  Hold this for one second and then lower.

The ball is important in the plan to lose fat around the stomach but it isn’t the only tool that you need.  If you really want to lose fat fast then you also want to do some cardio workouts at least three times a week.  With a cardio workout you should warm up for three minutes, follow this with three minutes of regular paced exercise and then two minutes of high paced exercise.  Repeat the three minutes regular and two minutes high exercises for a total of 45 minutes finishing with two minutes cooling down exercises.  Cardio workouts might include running, brisk walking, cycling or a cardio machine.

Lastly, you need to reduce your intake of calories.  You can exercise all you want but if you continue to eat too many calories then you’re not likely to lose any weight.  You need to eat 500 fewer calories than you would to maintain your weight.  So if the required calories to maintain your weight are 2700 then you should only eat 2200 to lose weight.  The required amount of calories to maintain your weight will depend on your sex, height and age.

If you follow this program for two weeks you will see a remarkable difference in your stomach fat.  You should lose at least an inch from your weight and lose around five pounds.

This really is the quickest way to lose belly fat!

Here are three great lose belly fat exercises for beginners to get you started.

1. Sit on the stability ball and put your hands on the ball for balance.  You can also place your hands behind your head which is a better strength exercise but is a little more difficult.  Begin to roll your hips slowly in a circle toward the right.  Start off making small circles and as you become more comfortable and confident with the exercise you can make larger circles.  Do 10 to 20 circles and then repeat the exercise making circles to the left.  This exercise works the muscles of the stomach making it a great exercise to help lose belly fat.

2. This exercise is called the Seated March.  Sit on the ball with your back straight and your stomach pulled in.  Lift first your right foot and then the left foot in a slow march.  As you become more comfortable with this exercise try lifting your knees higher and march faster.  When you become really confident with the exercise you can add a bounce on the ball in time with your marching.  Continue with the seated march exercise for around 2 minutes.

3. This last exercise is called the Seated Balance.  Once again sit on the ball with your back straight and your tummy pulled in.  If you are a beginner then place your hands on the ball for balance, if you are confident enough you can put your hands behind your head.  Lift your right foot off the floor and hold it in the air for about 5 seconds.  Lower your foot and then lift the left foot and hold it in the air for 5 seconds.  Repeat these moves 5 to 10 times while making sure that you continue to have your back straight and your tummy pulled in.

These three exercises have you sitting on the stability ball.  These are great exercises if you are a beginner to using the stability ball but as you gain confidence you can introduce more exercises, some of which will have you starting from the floor, your knees or even lying on top of the ball.

Stability balls usually come with a manual that will include a number of different exercises with illustrations so you can see exactly how to do them and what benefit you will gain from them.

There are different size balls available and you should choose the size based on your height.  If you are less than 5’1 then you should get an 18 inch ball.  If you are between 5’1 and 5’8 you should get a 22 inch ball.  If you are over 5’8 then you will need a 26 inch ball.

Stability balls really are a great way to lose belly fat and you will soon feel good with your new flat tummy.

For quite a few folks, dropping pounds can be an uphill trial nevertheless its normally not just a case of what all of us consume but more a case of just how much! If only we could snack less or consume smaller portion sizes; the less calories we would eat leading to our bodies metabolic process burning off the body fat we would like to lose allowing us all to shed pounds more successfully.

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Unfortunately when you put on weight the belly is usually the first place to get fat and unfortunately it is usually the last place that you will lose fat.  That is why there are many people that are reasonably fit but still have a bit of a tummy bulge.  Even gym junkies who workout regularly and watch their diet closely may still be unhappy with their stomach.  If you are wondering how to lose your belly fat then you need to know that you do have to be in reasonably good shape all over before you can get rid of that flab around the tummy.

If you are extremely overweight then your belly fat should not be your first concern.  First you should focus on losing weight in general and getting down to a healthy weight range.  You should begin eating a healthy diet and also introduce some exercise into your daily routine.

If you are in a healthy weight range but still carry some extra fat around your middle then you can start worrying about how to lose belly fat.  When you are a healthy weight you will have a much better chance of tackling the belly fat problem.

Most people think that the best way to get rid of belly fat is to do sit ups or crunches and if your so called belly fat is actually just untoned muscle rather than fat then these exercises can be very effective.

If it is belly fat that you need to get rid of then you might need to try something more effective such as using a stability ball.  Stability balls cost around $30 from sports stores and really are a great investment.  Studies have shown that people who use a stability ball have twice the muscle fiber than people who do regular sit ups and crunches without a ball.

Other effective exercises for getting rid of belly fat are exercises that involve bringing your legs up to level with or above your waist.  Kickboxing is a great way to exercise like this and get a flatter stomach.  Kickboxing will give you a great cardio workout as well as giving you the left lifting exercises that help tone stomach muscles.

Dancing is another form of exercise that can benefit the stomach.  There are many different types of dancing and they are all great for exercising and losing weight and toning the body.  One very effective dance is belly dancing which specifically targets the muscles in the stomach.  You can join a belly dancing class or even grab a DVD and do it from home.  Zumba is another type of dance exercise that is becoming very popular and gives a great cardio workout.  You can also do Zumba from home with a DVD or join a class.

Cardio workouts are great for burning fat but don’t rely solely on this type of exercise.  It is best to combine cardio exercise with some strength training exercise to build your muscle mass.  Muscle burns fat so the more muscle that you have the faster your will burn off fat.

The most important point to remember when you are trying to find out how to lose your belly fat is that if you are overweight all over there is no point focusing only on your stomach.  You need to tone your body all over and lose weight all over and then if you still have some excess tummy fat you can then deal with it.

When you are a good weight for your height and age you can then target the problem area with exercises specifically designed to tone the muscles in the stomach and burn off fat.

There are a number of reasons why you may have gained some fat around your tummy.  The trick to losing that belly fat is to control what you are eating or drinking that will cause fat gain and to introduce some exercise into your life, particularly exercises that target the tummy area.

Here are four tips that can help you to love that belly fat.

1. Sit ups and crunches are the two main exercises that people do to lose belly fat.  Sit ups are probably the single most effective exercise for toning stomach muscles and getting rid of belly fat.  Sit ups are even more effective when done on a stability ball.  To lose fat you do need to burn off more calories than you consume so keep this in mind also.

2. Cut out all fried foods from your diet.  Fried foods are the worst foods for putting on fat around the waist and they are poor in nutrient value also.  Fried food has no nutritional value at all to your diet and all it does it provide you with calories that add to your weight.

3. Stop snacking between meals.  Snacking is a big contributor to gaining belly fat.  Late night snacking is the worst kind of all as you don’t burn the calories off if you got to bed after snacking.  When you consume calories during the day you will burn some of them off with your daily movements, but at night you just relax or go to bed allowing those calories to become fat that doesn’t get burned off.  When you snack a lot you will often find that you only intend to have one small snack but you keep on eating more and more and it all adds up around your tummy.  If you are asking yourself ‘how can I lose my belly fat’ then you need to tell yourself to stop snacking between meals.

4. Burn those excess calories off.  Belly fat is unused energy that accumulates in the form of fat around the stomach.  To get rid of belly fat you need to burn off more calories than you consume.  Cardio workouts are great for burning off fat and these can include aerobics, walking, jogging, running, cycling or working out on a cardio machine.  There are many little changes that you can make that will also help you to burn off calories like parking at the back of the car park and walking that little bit further to the shop or office, or taking the stairs instead of the elevator.  Remember that every little bit of exercise you do helps.

If you are asking yourself ‘how can I lose my belly fat’ then try these four suggestions and you will soon find your tummy getting thinner and you will be well on your way to having those flat abs.

Maybe this is all the evidence you need to start the Atkins Diet, but it doesn’t tell the entire story. The sample size was fairly small to draw any solid conclusions, but then again we are dealing with an average amount of weight lost. Another thing to keep in mind is that the findings imply they only counted those people who stayed on the diet for a full year. This could certainly skew the results upward. Also, it would be interesting to see how different the other diet plan was from the Atkins diet.

These are only the problems with one study, and the problems that should be caught with a critical eye. Dig deeper into the results and you will discover that even if the average weight loss was 26 pounds, it doesn’t say how much of that was fat, muscle or water. Of course, if most of it was fat loss, then that’s worth knowing. This really is an important piece of information as it can indicate how healthy the weight loss is.

If you are losing muscle or water weight, then there could be serious, long term health consequences. The problem is that you may be losing weight the whole time, never knowing that there is a figurative time bomb ticking away…or maybe not. More studies really need to be done to determine just what the long term results of the Atkins Diet are. So, it’s not just how much weight will be lost on the Atkins diet, but what kind of weight will be lost. This isn’t the kind of thing dieters should have to be guessing about.

Assuming the Atkins Diet is safe and effective, how much weight you can lose will be a direct result of how closely you follow the program. This sounds pretty obvious, but it is harder to do in practice. Far too many people think they can only do the part of the diet that appeals to them.

This usually means they eat a lot more meat and fatty foods, but cheat by eating more carbohydrates than the Atkins Diet allows. So, while they may be looking forward to how much weight will be lost on the Atkins Diet, they will only be let down in the long run. But it won’t be because they followed the program (though that’s what they’ll blame), it will be because they didn’t follow it the way they should have.

Ultimate Flat Abs Diet Plan Step #1 – Load up on fiber. Your daily goal for dietary fiber should be at least 25 grams. Fiber helps you feel more full so you end up eating less. It also helps digestion, allowing fat to move through your system faster. Good sources of fiber include fruits and vegetables, whole grains, and beans.

Ultimate Flat Abs Diet Plan Step #2 – Go for high-quality carbohydrates. Not all carbs are created equal. Simple carbohydrates are digested too quickly and cause spikes in blood sugar levels. Sugar, refined flour, white bread and white rice are common examples of simple carbs. Complex carbohydrates, on the other hand, are much better for you. These are found in whole grains, fruits and vegetables. You should still try to limit your carbs to no more than 65% of your total caloric intake.

Ultimate Flat Abs Diet Plan Step #3 – Drink plenty of water. The idea that drinking 8 glasses of water per day will help you lose weight is mostly a myth. However, it’s still a good idea to stay well hydrated. Your cells thrive on having enough water, and this includes muscle cells.

Ultimate Flat Abs Diet Plan Step #4 – Decrease sodium intake. While having plenty of water in your system is a good thing, water retention is not. Having too much sodium will cause you to feel puffy or bloated. Also, having too much can be a risk factor for developing high blood pressure. The current U.S. dietary guidelines recommend an upper limit of 2400 milligrams of sodium per day, but you can normally go much lower than that without risking your health.

Ultimate Flat Abs Diet Plan Step #5 – Don’t eat too late in the day. You need to give your body enough time to digest its food. Therefore, the sooner before bed you eat, the better. If at all possible, try not to eat anything 3 hours prior to retiring for the evening. If you must have something, then go for a light snack of 100 calories or less and perhaps a cup of tea.

Ultimate Flat Abs Diet Plan Step #6 – Reduce stress. That’s right! Stress releases a hormone known as cortisol. The problem with cortisol is that it sends a signal to the brain to store fat (as a sort of survival mechanism). And guess where the brain tells the body to store that fat after receiving its signal? If you said around your abs, then you’re correct.

There you go, six tips to six pack abs. Of course you still need to do your ab exercises, but these tips will give you the edge in your efforts to look your best.

The diet has its origin in the following Bible verse: “But Daniel resolved not to defile himself with the royal food and wine, and he asked the chief official for permission not to defile himself this way.” – Daniel 1:8 (NIV). During this time, Daniel was a Hebrew living in Babylonia, and was saying that he would stick to the dietary guidelines his people received from God. Babylonians were not under the same rules for eating, and they would eat foods that were off limits to the Jews.

Skipping ahead about 2,600 years…

The Daniel Diet was developed by Rev. Elmer Townes. It does not have the exact restrictions as the Jewish dietary laws mentioned in the Bible. However, it serves the same purpose by putting God first, and the weight loss is secondary.

Partial fasting is a big part of the program. Some of the foods you can eat include fruit and vegetable juices, whole grains, water, legumes, fruits, vegetables, nuts and seeds. These are all healthy foods. You may have also noticed that they are all foods that are derived directly from nature and not a scientific laboratory.

Foods that are not a part of the Daniel Diet include refined sugar, chemical sweeteners, high fructose corn syrup, meat, white bread or rice, caffeine, fried foods, shortening, margarine, alcohol, carbonated beverages, and additives or preservatives. This can be a big change for a lot of people.

As mentioned, this is more than just a diet. In fact, the first step is prayer so you can be spiritually prepared. You will then commit to staying on the diet for a set amount of time, and then letting others know about your promise to follow through.

Spiritual preparation is only the beginning. You will also have to get ready physically. This can take some doing–weaning yourself off the foods that aren’t allowed–but you have to be ready once you make the commitment.

How long you’re on the Daniel Diet is mostly up to you. Because of the strong spiritual component, a lot of people will tie it in with religious observances; Lent, for example. Others will do it as an entire church, or as part of a church group. That being said, a minimum of seven days is recommended if you want to see any weight loss results. Yet, there are even those who choose to dedicate one day per week to doing the Daniel Diet. As you can see, it’s a flexible plan that is more than just a diet and can be done by anybody.

A good place to start is learning a bit about how the South Beach Diet works. It’s a fairly basic concept, but one that other diets have overlooked. What it does is change your cravings. You will retrain your body to stop craving bad food, and start craving good food instead. The other thing the diet does is it slowly lowers the amount of bad fats and carbohydrates that you are currently taking in.

Doing it this way allows you to make the needed changes to your diet without feeling like you are being deprived. That means you are much more likely to stick with it for the long term, and not only can you lose weight, but you will also keep it off. That’s certainly a good thing as far as diets are concerned.

The South Beach Diet has often been compared to the Atkins Diet, but they are not the same. Yes, they are both high protein diets, but that’s where any similarity ends. The Atkins Diet is noted for allowing people to eat as much fat and protein as they want, with the idea that calories aren’t the main problem. But this overlooks the fact that the only way to lose weight is to burn more calories than you take in. The South Beach Diet let’s you eat plenty of eggs, cheese, vegetables, beef, fish and poultry, but there are also portion sizes (though these are generous).

The diet is divided into phases which are designed to help you make the transition from unhealthy eating habits to healthy ones. For example, the first phase will help you to get rid of things like white rice and bread, ice cream, alcohol (including beer), and baked goods. Now, that may sound like a tall order, but it can be done if you follow the diet. Remember, one of the aims of the South Beach Diet is to actually reset your cravings. If it helps any, Phase 1 of the diet is made to last for only two weeks.

Once you are done with Phase 1, you move on to Phase 2. You will be able to eat a wider range of foods, but there is no time limit on this second phase. That’s because Phase 2 of the South Beach Diet is meant to be followed until you reach your target weight. But the whole beauty of the diet is that Phase 1 actually sets you up to succeed at Phase 2.